09/19/2022 - the_mud_room - Quarantine Checklist Throwback!

AO: The M.U.D room

When: 09/19/2022

QIC: Titanium


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Tex, Miyagi, Flip Flops, Cruiser, Titanium


Throwback to those quarantine days when we were just happy to be able to gather outside with friends and do something! We each had a copy of a checklist which we could do at our own pace, pick what we wanted, and listen to quarantine songs like “I want a new drug”… EXCEPT, there were 2 sections that were required to complete – 3 running challenges and a total of 50 Burpees!!

This was not intended to be completed within our timeframe, but you could continue at home 😉 or those that didn’t make it this morning could give it a try!

The Thang:

Complete and check off the exercises you want to challenge yourself with and don’t forget the burpees / runs. We used the long loop run as our warm up so that we were together going around Halcyon, then each of us jumped into checking off the sheet.

Completed Completed
Running (Required) Heart Rate
Long Loop 20 x 5 Mountain Climber (single)
Stairs – 4 up and down 21 x 5 Jumping Jacks
Stairs to opposite building Merkins
Burpees (Required) 20 Regular
10 Burpees 21 Wide
10 Burpees Jumping Station
10 Burpees 20 x 5 High Knees (L/R=1)
11 Burpees 21 Forward/Backward =1
Arm Pain 21 Side/Side =1
20 Overhead Press Core
21 Flys 20 Reverse Crunch
20 Bench Press 21 Heels to Heaven
21 Curls 20 Rosalita (45°)
Leg Pain 21 Flutter Kicks (L/R=1)
20 Jump Squats 20 Russian Twists (L/R=1)
21 Lunge Walk (L/R=1) 21 Bicycles (L/R=1)
Plank Pain 20 Dying Cockroach (L/R=1)
Macarana Plank 20 (each side = 1) hands, elbws, shldrs, hips, knees, toes
21 second plank each – high, low, each side


From Theodore Roosevelt: Do what you can, with what you have, where you are.



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